What it is
A simple, done-for-you 4-week Breastfeeding Meal Plan created by a Registered Dietitian & Lactation Counselor. You’ll get balanced meals that fit a breastfeeding routine - with recipes, tips & nutrition info you can re-use over and over again.
Why it helps
Postpartum is busy and your body needs steady, reliable fuel. This plan focuses on balanced macros, hydration cues, and easy prep so you can keep up your energy and settle into a routine that works for you. It’s designed to be gentle and flexible - supportive of milk routines and realistic for real life.
What you’ll get (instant digital download)
4 weekly menus (breakfast, lunch, dinner, snacks)
Printable grocery lists for each week
Time-saving prep notes (batch once, assemble fast)
Postpartum-friendly recipes & swaps (dairy-free/gluten-free options)
Nutrition tips aligned with breastfeeding needs
and more!
Made for real life
Most prep: 30–45 minutes/week
Everyday ingredients - no special equipment or fancy ingredients
Flexible swaps if you’re vegetarian or avoiding common allergens
Who it’s for
New or experienced breastfeeding parents who want clear menus, less decision fatigue, and quick, nourishing meals - without a subscription or strict dieting.
How it works
Click Get the 4-Week Plan — $29
Download instantly as a PDF on phone or desktop
Shop once, follow the weekly menus, and use the prep notes to save time
Created by
A Registered Dietitian, Certified Lactation Counselor & mom of 2. Evidence-informed, practical, and built specifically for postpartum.
Note: Always follow your clinician’s advice for your individual health needs.
PLUS: Free Bonuses (limited time):
> The Lactation Superfoods Guide
> The Postpartum Freezer Meal Guide
> The Mocktail Guide for Pregnancy & Breastfeeding
> 30-Day Access to the TLNourish Postpartum Nutrition App!
The 4-Week Breastfeeding Meal Plan
A 4-week meal plan (which you can repeat over and over again), printable grocery lists, quick prep guides, nutrition tips for breastfeeding, and easy substitutions. It’s a digital download you can access instantly on phone or desktop.
Note: for a limited time, you also get the Lactation Superfoods Guide\, the Postpartum Freezer Meal Guid, the Mocktail Guide for Pregnancy & Breastfeeding and 30-Day Access to the TLNourish Postpartum Nutrition App!
